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Workout Of the Day
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20#/14# vest or body armor, wear it.
Warm Up
400m
----Then----
10 Duck Squats
10 Side Lunges
10 Sampson Stretches
10 Spiderman +Twist
MURPH
FT
Run 1 Mile
Then,
100 Pull Ups**
200 Push Ups
300 Air Squats
Then,
Run 1 Mile
**Replace Pull Ups with**
Heavy Bent Over Pendlay Rows
Supine Pull Overs
Rows (ring or tailgate)
Heavy Kettle Bell Swings
Heavy-is HPC
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